You pay for a monthly gym membership, but you're tired of always having to wait for machines or deal with people who think it's okay to jump back and forth between machines.

If you have the space and budget, it's worth the investment to create your own home gym. you don't need a whole lot of equipment to get started, and having your own space – free of judgement – may give you more incentive to work harder or try new exercises.

Here are some tips to help you build the ultimate home gym.

1. Create the Right Atmosphere

Visualize your dream gym. What do you see? Try to bring that vision to life when creating your home gym.

Create an atmosphere that will keep you motivated. For some people, that may mean hanging posters on the wall and installing a kicking sound system.

Make sure the space is free of clutter and dedicated to working out. The fewer the distractions the better.

Make sure the space flows with the activities that you like doing. Some people like yoga, others lifting, and others running. Some like to do everything. Aesthetically, try to make sure that the space matches your activity and mindset when you're working out.

2. Don't Ignore the Flooring and Walls

When building your home gym, you may be entirely focused on the equipment. While the equipment is crucial (without it, there's no gym), you need to consider the flooring and walls in the gym.

Ideally, you should outfit your flooring with rubber mats for cushioning. This way, if weights fall, you take a tumble or you go hard on the treadmill, you don't have to worry about damaging your floors.

3. Go the Extra Mile

If your budget allows, you may want to add some extra features to your home gym, like a bathroom (complete with a shower) and a kitchen area (for post-workout food).

If you plan to build your gym in the basement, make sure that it's finished and sanitary – especially if you're adding a bathroom feature. All it takes is one wastewater spillage to ruin your equipment and possibly make your gym unsafe for your health.

"Apart from affecting your domestic water, they can also cause diseases such as cholera, vomiting, diarrhea, etc," says Next Level Piping.

While not a necessary feature, it's nice to be able to grab a glass of water or hop right into the shower after a tough workout.

4. Outfit Your Gym with the Right Equipment

Workout equipment is the heart and soul of a gym. Choose yours carefully. Remember that you can build your gym over time and start with just basic equipment. You're not opening up a Gold's Gym in your basement.

Here are a few basics that you may want to include:

Barbells and weights

A bench

A rack

Dumbbells and/or kettlebells

Foam rollers

Medicine balls

Stability ball

Yoga mats

Resistance bands

These are just a few of the many pieces of equipment you can add to your home gym. You don't need to buy everything at once, and you don't have to buy everything new. You can often find used gym equipment that's still in great shape on Craigslist and thrift stores.

I recently read an Instagram post from Eddie Hall talking about his training routine. If you don't know who Hall is, he won the World's Strongest Man competition in 2017. A beast of a man, he is one of the strongest, most dedicated humans to ever walk the earth.

Reading his post, something stuck out: just how much he did outside of the gym.

A lot of the world's leading fitness trainers recommend taking cold showers. Who has the amount of ice needed for a full bath? I wanted to find out why, and the results were nothing short of shocking.

What Cold Showers Do to Muscle Tissues

Cold showers will lower the body's temperature, and the cold water will lower the temperature of damaged muscle tissues. The practice will reduce swelling, discomfort and pain. And when done on a whole body level, you'll be doing a few things:

Decreasing your heart rate

Increasing your circulation

Reducing inflammation

Promoting recovery

Studies also show that ice baths or very cold shows reduce muscle soreness better than rest.

The water needs to be around 50 – 59 F to reduce effective soreness.

But keep in mind that during the cold winter months when pipes freeze, you may want to take warm showers until the weather warms up. "Frozen pipes are always a serious problem to worry about in cold weather. When water freezes, it expands in the process of becoming ice. This expansion produces pressure that can burst your pipes, causing severe water damage and thousands of dollars' worth of repair and replacement work," writes Feltner's Sewer and Drain Services.

Cold May Promote Fat Burning

There's a lot of talk about cold water and boosting your brown fat. People drink cold water to kick start this process, which forces your metabolic rate to rise to raise your body's temperature. Cold showers and ice therapy are believed to do the same thing.

Cooling your body can burn 300% more fat.

But you'll need to be willing to spend 20 minutes in one of these cold baths or showers to truly experience the benefits. If you can be that dedicated, you'll find that the brown fat activates to warm the body, burning more fat in the process.

Bodybuilding.com also claims that taking a cold shower can:

Improve the body's testosterone production

Improve immune system response to illness and disease

Relieve depression

Aid in workout recovery efforts

Increase energy levels

Provide increased blood circulation

Promote a better night of sleep

Cold showers are a great option for anyone who wants to increase their fitness levels, boost post-workout recovery or enjoy a happier lifestyle.

A main concern that people have is how long to stay in the shower or bath. Well, studies suggest that you should spend 20 minutes in the ice-cold bath. But a lot of people choose to take a shower for 3 – 4 minutes on the coldest setting with great results.

Take your time, adjust to the cold and increase your time if you're not seeing results.

As larger portions of the population are starting to get older, many older adults and their families are starting to think about the physical and cognitive concerns while aging, like dementia and Alzheimer’s, which many people will most likely have to face. In fact, the number of Alzheimer’s cases is expected to triple by 2050. These conditions can seriously degrade the quality of life for seniors, and it can become a serious challenge for families because of the emotional pain and suffering and the increased care requirements of an adult who suffers some kind of significant physical or cognitive decline.

Fortunately for many of those families, recent research in the field points toward effective strategies for managing these declines or fighting them off from the beginning. One very effective tool for preventing or postponing the onset of these problems is exercise. One study showed that adults with sedentary lifestyles may be at just as much risk of developing dementia as those adults with a genetic predisposition to the condition.

The Benefits of Staying Active

Especially for older adults who are starting a lifestyle with little to no physical activity, “more is better” is a good motto for exercise. However, it’s important to start small and slowly work up to longer and more strenuous activities. This way you minimize the risk of injury. Having an accident and falling or suffering some other kind of exercise-related problem will set you back and keep you back from your goal.

An easy way to start adding more exercise to your life is through regular walking. This is easy and it can help improve your heart health to prepare you for other exercises as well. Try to find activities that you find fun as well, as that way it’s easier to form habits and exercise often. Do something with friends like taking an exercise class or simply start a garden at home.

Once you’ve worked up your endurance and started building good habits, you can increase the speed of your exercise and do it for longer. One extensive study suggested longer exercise sessions of 45 to 60 minutes three to five times a week are optimum for maintaining your brain healthy. Outside of simple aerobic exercise, simple resistance training like pilates or other low-intensity muscle-building exercise regimens can be very helpful in preventing decline as well. Anything is helpful, as long as it keeps you moving and forces you to engage your muscles.

Other Ways to Reduce Your Risk

Outside of exercise, it’s important to make healthy decisions about your body in all areas of your life. Risk factors like smoking, sleep deprivation, or a poor diet all contribute not only to the increased risk of dementia but a whole range of other health concerns. Take care of your body and make healthy choices, and you’ll find yourself feeling much better for much longer.

The equipment at your local fitness facility (or in your home gym) is probably designed to keep you safe. But at the same time, these pieces of equipment often involve fast moving parts, or heavy weights, or are used while you’re in a vulnerable position.

The chances for injury in a perfectly safe environment are still relatively high, and the number of weight lifting injuries in the United States is increasing steadily. Accordingly, before you jump on that treadmill or use that weight machine, you should understand how safe that equipment is.

Factors to Consider

These are the factors that can tell you how safe it is to use a piece of equipment at any given time:

1. The quality of the machinery. Like in any industry, some brands are better than others. You can look at the brand and model of a treadmill, for example, and infer the overall quality of the machine. If you notice this is a brand with frequent consumer complaints, or low ratings overall, you might want to use the equipment with an extra degree of caution. Fortunately, most gyms are only willing to purchase reliable equipment from the get-go, to limit their own liability.

2. Defective product warnings. There’s a reason defective product lawsuits are so common. Even good brands can sometimes suffer from an error in manufacturing, or a defective part that compromises the safety of the entire machine. If you have a moment, search online to see if there are any recalls or consumer warnings about the equipment you’re about to use.

3. Age. In general, machines with moving parts tend to become less reliable with age. Parts wear out, whether you see them or not, so each passing year makes the chance for failure (or injury) greater on any given machine. See if you can find a copyright or manufacture date on your equipment, or use secondary indicators (like touchscreen interfaces) to estimate its age. The newer, the better.

4. Condition. You can also visually assess the condition of the equipment in question. For example, does the adjustable arm seem to fail to lock in place? Does the cable running to the weights seem to be worn down? If so, you may want to stay away from that machine. Contact a staff member if you notice anything that needs to be repaired or maintained, and don’t just assume that it’s working properly.

5. Form and proper use. Do you know how to use this machine? If not, you could start using it with improper form, or worse, use it for the entirely wrong part of your body. Gym equipment is designed to be used in a very specific way. If you use it a different way, you’ll risk injuring yourself, potentially seriously. If you’re ever in doubt, watch someone who knows what they’re doing, or better yet, ask for advice.

6. Your personal fitness level. Research shows the most common type of gym injury is some type of overexertion. In other words, you may run longer on the treadmill than you should or life more weight than you can reasonably expect. Pushing yourself too hard puts extra strain on your muscles and skeleton, exposes you to more risks (such as faster moving parts or heavier weights), and increases the chance that you’ll engage in this activity with improper form. Only accept a level of intensity you’re confident you can handle.

7. Your surroundings. It’s also worth taking a look at your surroundings. Are there people around you who could interfere with your ability to use this equipment properly? Are there any signs of increased risk, such as wet surfaces? Just as importantly, is there someone around who might be able to step in and help you if you get into a bad situation?

Asking the Right Questions

If you’re new to the gym or to the world of working out, you may not be able to answer some of these questions on your own; for example, you may not be able to evaluate the condition of a machine you’ve never seen before, and you may not know how to use it properly. If you don’t know the answer to these questions, there’s probably someone in the gym who does—so make sure to ask them! It’s much better to get a positive response than to risk injury on a machine you don’t understand.

While today’s culture, unfortunately, places certain expectations on women regarding how they should look, these same expectations aren’t always explicitly stated in regarding men. But you don’t have to look very hard to see that men are expected to conform to certain body image standards as well.

Give Your Body Image a Boost

Feeling safe and comfortable in your own skin is something you can’t take for granted. It’s actually one of the integral factors in being happy and satisfied. Research from Chapman University in California recently found that image satisfaction is the second strongest predictor of life satisfaction for men (and third for women).

Believe it or not, the way you feel about your body also has a direct impact on the health of your body. Research shows that having low body confidence can increase inflammation and drastically elevate risk of heart disease – regardless of other factors (such as weight).

If you suffer from low body confidence – or let your body image dictate your overall level of happiness and satisfaction – it’s time to do something about it.

Here are some simple, yet effective suggestions:

1. Set Fitness Goals

Exercise plays a really important role in enhancing your body image – both physically and mentally. From a physical standpoint, it obviously helps you lose weight, build muscle, and improve your conditioning. From a cognitive perspective, it lowers stress and helps you feel like you’re taking control of your body.

But instead of just walking into the gym and jogging on the treadmill for 30 minutes, make sure you have a plan. By setting fitness goals, you can give yourself some direction and carefully guide your efforts.

2. Eat Well

Diet is obviously very important – but maybe not for the obvious reasons. Yes, a healthy diet helps you lose weight, but it also affects how you feel about yourself.

Refined carbohydrates – i.e. junk foods – cause your blood sugar to oscillate up and down. These sudden spikes and falls in energy lead to feeling cranky and pessimistic. The more junk food you eat, the worse you’re going to feel about yourself.

Certain healthy foods, such as protein, have the opposite effect. As Healthline explains, “Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating.”

3. Address Balding

If there’s one thing that makes a man feel old, it’s balding. Some start to lose hair in their 20’s, while others aren’t affected until much later in life. But for most men, it’s inevitable.

Because genetics play a major role in balding, there isn’t always a lot that can be done to prevent hair loss. However, you can potentially reverse it. A hair transplant procedure – like a Follicular Unit Transplant – is one of the safer and more effective solutions.

4. Surround Yourself With Positive People

Most men like to rag on each other and make jokes at one another’s expense – that’s just life as a guy. But there’s a difference between having friends that joke around with you and having people who make fun of the way you look. Surround yourself with positive people and you’ll have a much more confident outlook.

Take Charge of Your Mindset

Body confidence has everything to do with the way you view yourself. While there are certainly some physical changes you can make – such as addressing hair loss or using the right skin products – most of the issue is mental.

It’s time to take charge of your mindset and understand that you exist independently – outside of social ideals and societal pressures. Once you realize that you are your own man, it’ll be easier to feel comfortable in your own skin.

If you have a medical or healthcare organization and are looking to hire a physician for your company, you should be looking for one who has the right amount of skill and experience. But skill and experience are already a given; there are other factors you should be looking at as well, such as empathy, compassion, interpersonal skills, and the like. But before you hire a physician, it also pays to know the particular trends that are shaping the physician job sector today. So, what are these trends, and how can knowledge of these trends help you? Here are some top trends in the physician job sector you should know before hiring a physician.

The downtrend for private practice physicians

Since the 1990s, the number of physicians who have their own private practice has been dwindling, and it showed a new low in 2012. While there are still some physicians who have their own practice and their own employees, this number has been steadily decreasing. In 2012, it was shown that about 53% of physicians still had their own private practice, although this number had already declined from the years 2007 and 2008 when about 61% of physicians had their own practice. 2012 also showed that about 42% of physicians were employed by an institution, or addiction treatment organization, while 5% of physicians were independent or freelance contractors.

The percentages vary according to the specialty of the physician as well. For example, for physicians specializing in family medicine, 40% had their own practice while 58% were employed and only 2% were freelance contractors. But for physicians with specialties such as radiology, anesthesiology, and surgical sub-specialties, ownership of a practice was at 64%, 69%, and 72%, respectively.

In 2014, the numbers changed as well. During this year, it was discovered that only about 35% of physicians identified themselves as independent, while for physicians specializing in family medicine, the figure dropped to only 31%.

What the trends say

The trends clearly point to one thing: more physicians are choosing to be employed, and the rate of employed physicians is growing. More hospitals are employing physicians on a regular basis, and this is true not just for family medicine but for other specialties as well.

Today, there’s another difference – it’s not just traditional hospitals which are looking to employ physicians. There are many other healthcare organizations seeking physicians to employ, and this includes urgent or emergency care medical centers, surgery centers, retail clinics, academic medical organizations and centers, and even insurance firms and companies.

More organizations looking for the right physicians are increasingly turning to physician recruiter firms as well, such as MASC Medical. By turning to a recruitment firm especially for physicians, organizations can be more assured of their options and ultimately make a better choice.

Tell them that you have been attempting to fix it, to help yourself, to ‘not worry’ since the moment this thing first manifested itself in your life.

Tell them that you’re trying really hard to be appreciative of the advice they’re giving you about the thing that really worked for their cousin or the book that really helped their coworker. Tell them that you understand that their intentions are probably good and that human instinct is (usually) to comfort another suffering being in any way one can think of. But then tell them that anxiety is so complex, so powerful, so all-consuming, and so varied that it looks different and feels different in every single brain and body where it sets up camp.

Explain that this is a lot more than just worrying. Worrying is definitely a part of it, and the degree of its involvement is different in every case. But then explain to them that sometimes this is about barely being able to breathe. Sometimes it’s about being wide awake at 3 am, when the rest of the world is quiet, because you can’t shut your brain off. Sometimes it’s sitting right next to someone who loves you and still feeling millions of miles away, because this thing tricks your brain into convincing you that you are isolated and unreachable and completely alone. Sometimes it’s about feeling terrified or scared for no reason, and then watching that problem grow into a multi-headed demon, because the more anxious you get about the fact that there seems to be no source to the anxiety, the stronger and more powerful your anxiety gets – the more heads it grows.

Tell them how sometimes it softens to just a low buzz, and that when this happens, you feel a gratitude stronger than anything you’ve ever felt in your life. And then tell them that even though these days (or weeks, or months, or even just moments) free from anxiety are so incredibly wonderful, there still exists a low throbbing somewhere in your brain, telling you to enjoy this while you can. Because it won’t last permanently.

Because even though anxiety can retreat for a while, it always comes back. The ebb is a blessing, the flow is a guarantee.

Remind them that it is not their job to fix your problem. More importantly, remind them that it is not their job to fix you. You are not broken. You’re not weak or worthless or frail. Your brain is just operating on a difficulty setting that is higher than that of many others. You have to work harder to stay afloat, to keep your arms moving and your mouth sucking in oxygen even as the toxic thoughts – the ones that feel heavier than steel – try to pull you back under.

Remind them that instead of fixing you, instead of telling you not to worry, they just have to be there. It’s as simple and as complicated as that. ‘Being there’ won’t heal you and it won’t cure you. But it will give you a string – something thin but something there – that connects you to another person, that gives you a way to hold on to this world, that reminds you that good people exist and that they can sometimes soften the repeated blows of this awful, awful thing.

The human body comes equipped with its own warning siren. But, like warning sirens, it can be irritating and attempting to silence it ignores the problem that triggered it. Inflammation acts like that.

While inflammation itself can be treated with pain relievers, the cause for it varies. Listed below are some common types of inflammation and some of their root causes. Methods on how to treat and even prevent these causes are also included.

Sore Throat

Sore throat is a common respiratory tract infection triggered by an invasion of mold, allergens, and harmful chemicals. It can be linked to infections of the tonsils, pharynx, and sinuses. As a standard symptom of the flu, the typical duration of the infection lasts anywhere from three to five days.

Over the counter cough syrup is as much a go-to as aspirin. Some brands of cough syrup are available in severe strength to push out the infection faster. If the infection includes vomiting or signs of fever, you may have strep throat which may require hospitalization for a possible tonsillectomy.

Muscle Pain

Muscle pain is a symptom of myalgia, a disorder caused by muscle overuse, viral infections, and drug abuse. Like sore throats, it too can be linked with the common cold. It is also an early warning sign of rheumatoid arthritis.

Medications used to treat muscle pain are over-the-counter Nonsteroidal anti-inflammatory drugs (NSAIDS). However, complications such as nausea can emerge in sensitive systems. Fortunately, there’s always massage therapy as a relaxing alternative.

Macular Degeneration

Macular degeneration is when the center of the eye experiences blurred or no vision. Chronic inflammation plays a role in wearing out the blood vessels supporting the eye. Unhealthy fats and diabetes are contributing factors along with exposure to UV and toxic blue light emitted from LED screens.

Prevention of macular degeneration requires going on a diet of Omega-3 fats (found in salmon and pumpkin seeds) and cutting carbs. There are also eye supplements for macular degeneration that use the anti-inflammatory powers of saffron to cure AMD.

As a side note, limiting laptop and TV time would help, too.

Athlete’s Foot

Everyone knows the pain of athlete’s foot. Inflammation from athlete’s foot occurs due to fungal growth, causing redness and flaking. It can start simply from underneath the toenail and work its way into the soft tissue of the foot.

The best defense is cut any long toenails. Every bath or shower should involve washing the bottoms of the feet and in between the webbing of the toes. Invest in a pair of breathable shoe to avoid moisture.

Constipation

Constipation may be associated with eating something spicy, but it could be an early indicator of inflammatory bowel disease (IBD). Diseases like Crohn’s and colitis occur due to an imbalance of the stomach’s natural bacteria.

Laxatives are a quick fix for constipation. It is also recommended to drink more fluids, preferably purified water, to flush out your intestines. While doctors encourage the eating fresh fruits some may worsen the problem like apples or bananas. In some extreme cases, there are always suppositories.

According to the Center for Disease Control, 100 million Americans had diabetes or prediabetes in 2017. That's an astounding number, yet all doctors agree that exercise makes it easier to control your diabetes. By staying active and fit, you'll be able to keep your blood glucose levels within your target range and prevent long-term complications such as cataracts, nerve damage, or even a heart attack. When you're active on a regular basis, you can also lower your A1C. Let's discover these five reasons why exercise is beneficial for managing diabetes.

Exercise offers everyone numerous benefits, but for diabetics, it's an essential part of your treatment plan. A type 2 diabetic's pancreas no longer produces enough insulin or their bodies have become resistant to the insulin it does produce, resulting in too much glucose floating around in their bloodstream.

When you work out, your muscles use this extra glucose for fuel — without the need for insulin. Exercise reduces your blood sugar levels naturally, without prescription intervention. Keeping fit also helps your body combat insulin resistance so your cells can use glucose more efficiently. Your blood glucose monitoring tools will help you keep track of the benefits of your exercise program over the long-term.

The Benefits of Weight Loss

For many people diagnosed with diabetes, weight loss is a crucial part of their path to wellness. Eating a high-fat diet or living a sedentary lifestyle leads to insulin resistance and lipid overload — the excess of fat that's circulating in your bloodstream. By adding a 30-minute walk to your daily routine, you can lose weight, prevent insulin resistance, and reduce your dependency on medications. Add strength training just twice a week, and your new muscle will help burn excess sugar in your blood, further lowering your glucose levels. Dropping extra pounds will help your body use insulin more efficiently too.

Controlling Blood Pressure

Inactivity is one of the top causes of hypertension or high blood pressure. According to a 12-year study by the American Diabetes Association, 71 percent of adults with diabetes experienced symptoms of hypertension. Exercise not only improves circulation, but it also reduces the level of sugar pumping through your veins. Moving that syrupy substance around your body is hard on your heart. Having diabetes is stressful enough. Exercise helps reduce tension and enhances your quality of life while maintaining healthy blood pressure.

Reduce the Risk of Heart Disease

The American Heart Association recently reported that adults with diabetes are up to four times more likely to suffer from heart disease than those without the condition. Why? Diabetes carries with it a high risk of developing atherosclerosis, or blocked arteries. Excessive sugar and other substances like fatty acids and triglycerides make the walls of our arteries sticky. Floating particles and blood cells get trapped then harden against the blood vessel's walls. This hardening can lead to very serious heart conditions — even a heart attack. Exercise keeps your heart strong and helps clear your arteries of sticky sugar.

Increase Your Energy Levels

When you're on a blood sugar rollercoaster day in and day out, it can be draining, and you probably feel fatigued. It doesn't have to be this way. Once you find your motivation to exercise, you'll immediately feel its energizing benefits. Exercise delivers oxygen to our cells, burns fuel, and releases endorphins that make us feel great. Become familiar with how your blood glucose responds to exercise and check your levels often. Keep a fast-absorbing carbohydrate handy, like a sports drink, in case you feel hypoglycemic. Increased activity may mean that you need to adjust your insulin bolus or eat something to keep your blood sugar in a safe range.

Many people are overweight when diagnosed with diabetes, so starting an exercise routine may feel intimidating. When starting your new active lifestyle, work closely with your healthcare provider to monitor how your body reacts to the change. Your doctor will help you put together a sound plan that works for you. Commit to a lifestyle change and make your health a priority.

Personal alarms have made an impact on many elderly individuals, especially those who are living on their own or those who are left alone for the greater part of the day. With a personal alarm or medical alert alarm, you can have better peace of mind knowing that if there is ever an emergency, it will be addressed in a prompt and efficient manner. But what other benefits can you gain from a personal alarm? Here’s a list of the true benefits of personal alarms for the elderly.

Monitoring 24 hours a day, 7 days a week

Thanks to superior technology and major advancements, you can now benefit from complete monitoring 24 hours a day, 7 days a week. With a personal alarm system, you can be more comfortable and at ease, even if you are living alone or living with your spouse who may also be at high risk of accidents or injuries, particularly falls. No matter the time of day and no matter what happens, you know that you will be able to instantly communicate with the right individuals – be it a family member, your family doctor, or emergency services.

Assistance at any time

With a personal alarm system, family members or medical specialists will be alerted if something occurs, especially if the situation is urgent. If you have had an accident such as a slip or fall, all you have to do is press a button and the relevant individuals and specialists will be called in. Personal alarm systems are easy to wear and operate, and a single push of a button can bring you the help you need at any time.

A more budget-friendly alternative

Personal alarm systems are a much better and budget-friendlier option compared to hiring a caregiver or going into a nursing home or facility, a fact confirmed by personal alarm specialists from www.helpline.co.uk. If you hire a caregiver, you would also have to consider their comfort, and if you go into a nursing home or facility, your freedom and independence can be compromised. If you want to stay in the comfort of your own home without worrying about whether or not you can get help when necessary, then a personal alarm system is your best option indeed. Because it’s also very affordable, you don’t have to stretch too much of your budget to get emergency assistance 24/7.

A reliable system

Thanks to innovation, personal alarm systems today are more reliable and advanced than ever. You can benefit from additional security in case there is an emergency, and you may even be able to take advantage of a lifetime warranty and extra customer support services.